Home  |  Health & Fitness  |  Pilates  | 

Pilates for Beginners

Pilates - Rolling Like a Ball

To properly view this site, javascript must be enabled and Flash version 9 or higher must be installed.
Get the latest Flash player
Dori Markakos
 

Dori is an experienced fitness professional whose love of fitness began in grade school with her love of dance and ballet. She’s danced classical ballet since she was 5. As her interest in fitness grew, she began experimenting with all varieties of group fitness and weight lifting. Dori went the practical route to college and received her Bachelor’s Degree in Business with a specialization in Marketing from the University of Virginia’s School of Commerce, but not before receiving her fitness instructor certification in her spare time. After college, Dori went to work for Environmental Design & Construction, LLC (EDC) where she is presently the Controller. In this position, Dori serves as the company’s chief business officer. But, Dori’s heart is in the field of fitness. Dori maintains her certifications and puts them to work as a personal trainer, spinning and Pilates (mat and reformer) instructor. As part of her career development, Dori also received specialty training in pre and post natal fitness, with a specialization in pre/post natal Pilates. Dori currently works with clients as Pilates instructor, while keeping up with her own workouts. She’s run multiple marathons and is an accomplished triathlete having run numerous triathlons as well having completed the Ironman Triathlon. Dori resides in Arlington, Virginia with her husband Peter and daughter Mia.

Pilates - Rolling Like a Ball

Certified Pilates instructor, Dori Markakos will take you through a complete beginners Pilates workout. This video is designed for someone just starting out in Pilates and wants to learn the basic postures, alignments and positions, all the while getting a great work out that will tone and lengthen their entire body.

This expert: 254,591 views

This series: 99,420 views

Download to Mobile Device
Tags:

Exercise

,

Fitness

,

Workout

Comments:

0 (Read Comments) (Add Comment)

Print

Transcripts

Hi! I am Dory, your personal Pilates instructor, and right now, I am going to show you how to roll like a ball. So, go ahead and come towards the edge of your mat, take a big, deep breath in, and as you exhale I want you to go ahead and grab your hamstrings, pulling your knees towards the middle of your body. Now actually if you like to you can actually place both hands on top of your shins, or underneath your hamstring, whichever feels more comfortable to you, as long as you are balanced right here on your sitz bone.

So, you are not rocking back, and you are not rocking forward with those toes touching the floor, you are balanced right here on those little bones on the back of your body. So, sitting up nice and tall, inhale and exhale, round out your spine, tucking your chin to your chest, keeping those knees together and your feet together, big, deep breath in, and as you exhale, you are going to roll right back to the top of your spine, and you are going to come up, pause, pause, without those feet touching the floor. Inhale and exhale, roll back, come up, pause, pause, so just like everything in Pilates, we do everything eight to ten times, nice and comfortable just where you feel comfortable. Inhale and then exhale. Inhale and exhale, two more times, inhale and exhale and one more time. Good. Come up. Pause, pause, release your feet, and let's go ahead and move on.

Other Videos

  • Beginner Running Tips - The Mental Aspect of Running

    Beginner Running Tips - The Mental Aspect of Running

    In this video, professional running and triathlon coach, Ron Bowman, describes the techniques and mechanics important for the beginning runner. This video is designed for the beginning runner, but includes a variety of tips and techniques that would be useful to runners of all ages and experience. This video series includes an overview of the basic equipment, nutrition, metal aspects, injury prevention, and getting started with a running program.<br />
  • What changes should a woman be prepared for in her third trimester?

    What changes should a woman be prepared for in her ...

  • Diet Tips - How to Use a Countertop Kitchen Steamer

    Diet Tips - How to Use a Countertop Kitchen Steamer

    Whole Grains Made Easy Cookbook author Diana Mirkin shows how to make whole grains taste delicious. Since everyone is encouraged to add more servings of WHOLE grains to their daily diet, this video shows how to do it. The video covers selection and preparation of whole grains such as barley, brown rice and wild rice, and step-by-step preparation of two easy recipes. Suitable for novice or experienced cooks.
  • How to Get Started Running

    How to Get Started Running

    In this video, professional running and triathlon coach, Ron Bowman, describes the techniques and mechanics important for the beginning runner. This video is designed for the beginning runner, but includes a variety of tips and techniques that would be useful to runners of all ages and experience. This video series includes an overview of the basic equipment, nutrition, metal aspects, injury prevention, and getting started with a running program.<br />
  • What causes complications in diabetes?

    What causes complications in diabetes?

    In this series, Kathy Reily discusses the various issues that diabetics face and how you can be healthy with diabetes.
  • How do I know which food is a carb, protein or fat?

    How do I know which food is a carb, protein or fat?